“The key is to keep company only with people who uplift you, whose presence calls forth your best.”- Epictetus

Wale, keepin' it classy at the 730pm session.

SMR and MOBILITY: Lax Ball Shoulders (Front and Back), 5 minutes. German Hang, spend one minute in this position but do not stretch to your utmost – just enough to feel the stretch.DYNAMIC WARM-UP: Review the American Kettlebell Swing.POSTURAL STABILITY: Practice the Headstand Hold.STRENGTH/SKILL WORK: Strict Full-ROM (Range of Motion) Handstand Push-up Strength Work and Ring Handstand Push-up Skill Work for those meriting it – taught in the format of the muscle-up day from last cycle.METABOLIC CONDITIONING:

“Nate”

Complete as many rounds in twenty minutes as you can of:

2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

If you don’t have a muscle-up perform two very tough strict pullups. If you can do this with a false-grip without a band, do that. If you don’t have Handstand Push-ups, perform band assisted hspu, or push-ups in the equivalent number. Scale the Kettlebell Swing as needed.